blueollie

A (new to me) workout

I’ve gotten a bit behind in keeping up the workout logs. I also enjoyed the Bradley vs. Illinois baseball game (though BU lost 8-6, it was a very entertaining game featuring towering home runs, good fielding plays and yes, even good pitching (2 innings anyway; first inning saw 5 strike outs between the two pitchers).

3 of the home runs (2 by Illinois, 1 by Bradley) went further than the white fence in the distance; 1 was actually over it.

Workout notes Yesterday: it was pouring rain so I went on the home treadmill: 20:38 for 2 miles. then 4 x (2 minutes hard, 6 minute walk), 2 x (1 minute hard, 3 minute walk) which got me to 3.5 miles (past the original 2) so I walked for 10 minutes outside.

Those 2 minute repetitions just about killed me; I didn’t look at the pace, but these were “knee lift” runs at, say, “mile run” intensity. Those hurt; in the second minute I felt the heavy legs. Those 6 minute recovery walks felt shorter than they were.

Today: I slept in and worked out after my 9-10 class:

rotator cuff
pull ups (5 sets of 10)
incline press: 10 x 135, 5 x 150, 4 x 150 (very strict)
military: 20 x 50 seated, supported (dumbbells), 10 x 45, 10 x 45 standing
rows: 3 sets of 10 x 110 machine.

Then a 2 mile run: 2-2-2-2 warm up; then I went to 6.7 (at 8 minutes) to .75 miles and then every .25 I went up: 6.8, 6.9, 7.0, 7.1 then 7.2 for the final seconds.
10:37/19:17 were the mile splits. I finished with 2.08 miles; last 1.367 took 12 minutes (8:46 pace, 8:37 for mile 2)

Note: the back is still a bit sore.

April 27, 2017 Posted by | baseball, running, walking, weight training | | Leave a comment

Physical check in

My back has been somewhat sore…too much sitting? About to walk to the office; I’ve done some note writing at home.

Today: walk 5 miles first (Cornstalk classic plus 1.2 mile loop) then weights:

rotator cuff, pull ups (5 sets of 10; switched grip on set 5), bench press: 10 x 135, 4 x 185, 4 x 185, 7 x 170 (last set sucked)
dumbbell military: 20 x 50 seated, supported, 10 x 45, 10 x 45, rows: 3 sets of 10 x 110, Goblet squats: sets of 5: 45, 45, 45, 50, 60, 65 (good)
abs: 2 sets of 10 yoga leg lifts, 12 twist crunch, 10 moving bridge. Headstand…somewhat shaky and I had to calm down to get into it.

I am embarrassed to say this, but the 5 mile walk affected my weights. Wow.

April 25, 2017 Posted by | walking, weight training | Leave a comment

Running: I’ve gone very soft

Yesterday afternoon, I felt that 5K race would help me out. I did this race before (albeit on a slightly different course) High 40’s, and we started against a headwind. I warmed up about 15 minutes and walked about a mile afterward; call it 5 total miles.

I frequently joke that I’d love to have a pretty spandex woman running ahead of me at goal pace, and today I HAD THAT. And still, all I could do is waddle. Even the last guy to pass me in the final mile ran a time I was looking for. But I didn’t go with him.

Sigh..my watch time was 28:08 9:15, 9:13, 9:39 for the final 1.1 (tailwind on the way back). It is almost as if I have some mental block against making myself hurt. What can I say?

I did walk it off and then come home and then went to Markin to lift:

rotator cuff
pull ups (5 sets of 10: ok)
incline press: 10 x 135, 5 x 150, 4 x 150 (strict hips)
military presses: dumbbell: 20 x 50 seated, supported, 10 x 45, 10 x 45 standing
rows: 3 sets of 10 x 110
abs: 3 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts, 2 sets of 10 moving bridge
goblet squats: sets of 5: 25, 45, 45, 55, 55, 60, 65 decent depth..these went well)

Ironically, the weights went much better than they did in 2015, but the running went worse. Maybe I am heavier? Who knows.

April 23, 2017 Posted by | running, weight training | , | Leave a comment

Dropping the ball for baseball…

I’ve disconnected a bit due to..well, baseball games. Tuesday night I saw the Chiefs lose to the Cedar Rapids Kernels 5-0.

The highlights were a couple of great outfield catches; one was just off of the ground and the other was over the shoulder.

Then last night I watched Bradley rally from 4-1 down in the 7’th inning to win 6-4, getting 2 in the bottom of the 7’th and 3 more in the bottom of the 8’th. The 8’th inning was really the key. The first batter singled and the coach put in a fast pinch runner. The next batter made an excellent bunt…but Iowa made a bad throw to first which lead to the fast runner rounding the bases to score and the batter to make it to 3’rd. Then the runner at third was singled in, and another double gave Bradley the padding it needed.

A crowd of 571 enjoyed the game.

I also came to notice that Bradley uses the third base dugout as the home dugout whereas the Chiefs use the first base dugout. It has to do where the respective clubhouses are.

I’ll really OD on Bradley baseball, as there are 5 home games from Friday to Wednesday. I should make 4 of these (Saturday, Sunday, Tuesday, Wednesday).

Workout notes: PM: walk with the group; 3 miles. We lollygagged on the way out (27 minutes or so) and then on the way back, Tammy wanted to turn it up a bit; that only took 24 minutes for us.

AM: I slept in (Bradley games are usually about 3 hours; more scoring than in pro ball) So I worked out after my 9-10 class. I’ve got some catching up to do.

Weights: rotator cuff, pull ups (5 sets of 10: good), bench press: 10 x 135, 4 x 185, 9 x 170 (empty gym, basically), 10 x 135 incline, dumbbell military: 20 x 50 seated, supported, 10 x 45, 10 x 45, 3 sets of 10 x 110 machine rows. Then run: 20 minutes on the treadmill: 2-2-2-2-2 (5.2-5.6) then 2-2-2-2-1-1 (6.7-7.2) 10:57/8:40, 2.04 miles total.

Bodyweight: 195.7 before, 193.8 after.

April 21, 2017 Posted by | baseball, running, walking, weight training | , | Leave a comment

Introspection: good medicine, though not everyone agrees…

A book called Shattered has caused a mini-sensation in some Democratic circles:

Donald J. Trump’s victory over Hillary Clinton in November came as a shock to the world. Polls, news reports and everything the Clinton campaign was hearing in the final days pointed to her becoming the first female president in American history.

In their compelling new book, “Shattered,” the journalists Jonathan Allen and Amie Parnes write that Clinton’s loss suddenly made sense of all the reporting they had been doing for a year and a half — reporting that had turned up all sorts of “foreboding signs” that often seemed at odds, in real time, with indications that Clinton was the favorite to win. Although the Clinton campaign was widely covered, and many autopsies have been conducted in the last several months, the blow-by-blow details in “Shattered” — and the observations made here by campaign and Democratic Party insiders — are nothing less than devastating, sure to dismay not just her supporters but also everyone who cares about the outcome and momentous consequences of the election.

Now this has been tough to talk about in public. IF you dare bring this up and your list of “social media” friends includes followers of liberal/Democratic politics, you’ll get the following:

1. Some will tell you how unelectable HRC was from the get-go and how we should have rallied around BERNIE (no, I am not making this up)
2. Some will bring up the very real factors of Russian collusion (a fact) and the Comey letter (another fact) and mention sexism/misogyny and say that was IT, period.

Many are simply not open to the fact that, even given that a woman is going to have a tougher time of it than a man, and given the Comey letter and Russian collusion, the Clinton campaign WAS a disaster; they neglected areas were Obama campaigned hard. Evidently, HRC and company learned nothing from the 2008 primary. If one remembers: the 2008 primary was essentially tied after Super Tuesday. But the Obama campaign had set up field offices in the next 10 states; HRC did not and she got creamed and fell hopelessly behind in the delegate race. When she recovered, it became even from there on out (more or less) but she was in too deep of a hole to catch up.

So, Clinton campaign incompetence is all too easy to believe.

And one wonders: where was OUR Cambridge Analytics “get out the vote” operation?

I liken it to a football team that goes on the road, gets a few bad calls and loses a close game. Sure, the bad calls matter, but so do the unforced fumbles and missed field goals. It is several things, and the race should have never been close enough to lose to begin with.

And yes, the loser of the election (with perhaps the exception of Walter Mondale, who had zero chance against Reagan) gets raked over the coals. That comes with the territory.

Sure, Hillary Clinton has had an outstanding career; she not only won a major party nomination, but was a Senator and a Secretary of State. That is awesome. She is a success. But she is NOT a natural politician (as she admitted) and her final two campaigns still stunk.

And this leads to the concept of introspection: I’ve found that, at least on a personal level, I benefit from looking at my failures and asking myself: “what could I have done better”? “what will I do differently next time?”

No, this is NOT the same thing as “self loathing”; after all, beating myself up for not being as smart as Stephen Hawking or being a professional athlete is useless (not that I don’t do it anyway, from time to time). But what I am talking about is my critiquing myself when I fall short of MY potential.

And, frankly, I am surprised at how many do NOT see this as a valuable thing to do. So many times, I see people blaming everyone else but themselves (other people, society for not appreciating them, etc.). I’ve never seen that turn out well, but people do it all of the time.

Workout notes yesterday, weights and a 2 mile walk.
Weights: rotator cuff, pull ups (5 sets of 10, easy), bench press: 10 x 135, 5 x 185, 4 x 185 (no spotter), incline: 10 x 135, military (dumbbell): 20 x 50 seated, supported, 10 x 45, 10 x 40, rows: 3 sets of 10 x 110, abs: 2 sets of 10 yoga leg lifts, 12 twist crunches, head stand , goblet squats (sets of 5) warm up, 45, 45, 55, 55, 60, 65.

today: easy 5 mile run after dropping Barbara off.

Better get to grading: I want to watch baseball tonight!

April 18, 2017 Posted by | politics, politics/social, running, social/political, walking, weight training | , | Leave a comment

Opening training for the Steamboat 15K: I’ve gotten soft.

I slept in a bit and didn’t start my run until 9 am. That was ok; the Steamboat 15K is almost always run in heat and humidity so I need to get used to it. It was 69 F at the start; 75 F at the end but the humidity went from 68 to 55; in other words, not that much.

I chose a “Steamboat simulation” course: behind the Riverplex ..NO goose loop, NO ball field wall. I did pass an interesting looking accident; there was a wrecked automobile across the railroad tracks near the ball field. That altered my route just a little bit. Then up Abdington to the path along Perry into lower Sprindale. I went the normal route, turned left at the bridge and hugged the right turn path up the hill to Prospect then went down the other direction. Once down, I went to the entrance, back on the regular path and past the bottom of Soldier hill, turning around and doubling back at the sidewalk; the map says that this was 3.95 miles or so. It was 48 minutes when I started the double back.

Once I got to the Rivertrail again I noticed a 5K race in progress. I sped up (return leg was 45 minutes, or 3 minutes faster, most of it on this stretch) and I went back and forth with one of the 5K runners (a younger male). I had spied a MILF rocking a pair of granny panty lines but she got away. Then I walked enough of a cool down to get to 8 miles total.

Then to the weight room. On one hand, my weight workout was low energy. But on the other hand, all that sweating made me lighter; my 5 sets of 10 pull ups went very, very well.

pull ups, rotator cuff
bench press (sucked) 10 x 135, 2 x 185, 5 x 170, incline press: 10 x 135
military presses (dumbbells) sucked: 5 x 50, 10 x 45, 10 x 40
rows: machine: 10 x 90, 140, 140.
There is usually some “hot babe” doing squats and this time was no exception; very tight “Los Angeles Laker purple” spandex leggings.
Then came a diet Dr. Pepper; lady …more eyestrain.

Oh, the workout summary: very low energy in the weight room; the 5K race runners sped me up a bit. Perhaps I was doing low to mid 9’s on the way back?
But the “bottom” line…LOL…is that I’ve gotten very, very soft. My run started off badly; I even thought about modifying it but told myself “STFU you big baby..quit being such a whiner”.

Then came pre Easter dinner with the family. Good stuff.

Thursday: I participate in a walking group; we are now up to 2.25-3 miles

April 15, 2017 Posted by | family, Friends, running, walking, weight training | Leave a comment

One problem with being utterly cocksure…

This article about Mitch McConnell is quite good. Yeah, he is a shrewd politician:

ProPublica’s Alec MacGillis, author of a McConnell biography, “The Cynic,” reports former Republican senator Robert Bennett’s account of what McConnell told fellow Republicans after Obama’s election: “Mitch said, ‘We have a new president with an approval rating in the 70 percent area. We do not take him on frontally. We find issues where we can win, and we begin to take him down, one issue at a time. We create an inventory of losses, so it’s Obama lost on this, Obama lost on that.’ ”

And that’s what he did. By 2013, for example, 79 of Obama’s nominees had been blocked by filibusters, compared with 68 in the entire previous history of the Republic.

After Justice Antonin Scalia’s death was confirmed last year, it took McConnell less than an hour to say that the vacancy should be filled by the next president. He called keeping Obama’s nominee off the court “one of my proudest moments.”

He is also a loathsome scumbag and embodies much of what is wrong with our political system. He is about “power for us first and foremost”..presumably because he is so sure that what HE thinks is, well, must be what is best for the country. And in a country where one of our legislative bodies, in theory, can be controlled by the will of a small percentage of the population, that can be terrible.

I much prefer the pragmatists that see “country over party”. He is NOT one of those.

Workout notes: weights then 2 miles of running on the treadmill:

weights: rotator cuff
pullups (5 sets of 10: not that bad)
dumbbell bench press: 10 x 70, 9 x 80 (ran out of gas)
inline bench press: 2 sets of 10 x 135
military press (dumbbell, standing) 10 x 50, 10 x 45, 10 x 45
rows: 3 sets of 10 x 110
Hammer Machine incline: 2 sets of 10 x 140
abs: 2 sets of 12 crunch, 10 yoga leg lifts, 10 moving bridges

Run: “every 2”: 5.2-5.4 first 10, 6.7-7.1 second 10. 10:56/8:40 and made it to 2.04 miles

I noted, with amusement, the young man who handled way more than he was capable by…only going 1/2 to 2/3 of the way down. Not sure if that was intentional (only working prior to the sticking point?)

April 13, 2017 Posted by | republicans, republicans politics, running, social/political, weight training | | Leave a comment

Slowing the decline

Workout notes:

rotator cuff
pull ups: 5 sets of 10 (reasonably good?…when I started these I felt as if I weighed 300 lbs but I was able to do the pull ups reasonably well)
bench press: 10 x 135, 4 x 190, 6 x 185 (I declined an offer from a spotter for a 5’th rep)
incline press: 10 x 135
military (dumbbell) 20 x 50 seated, supported (good), 2 sets of 10 x 45 standing
rows: 3 sets of 10 x 110
Hammer incline: 10 x 150, 8 x 150 (ran out of gas); 45 + 25 + 10 on each side
legs: goblet squats, sets of 5: 45, 45, 45, 55, 60, 65, 65 (good?)
leg press: 10 x 230 (tried to get more range of motion
abs: 3 sets of 10 moving bridges, 2 sets of 10 yoga leg lifts, 12 twist crunches
headstand (got up easier than I thought; I was breathing hard by then)
walk: quick to Bradley, Cooper, then to Maplewood and lower Bradley Park loop; 14:25 final mile pace (intentional, not fast)

Notes: once again, the 45 pound bar was “on its end” in the sleeve of the power rack. At first I tried and couldn’t break it free. But a young woman and I worked together and got it out.
I wouldn’t have done well with Excalibur

Today went really well. I wonder what is going on? 🙂

April 11, 2017 Posted by | walking, weight training | Leave a comment

CIAND 5K

Well, as you can see, my running performance has tanked; it seems as if I had a “rebirth” in late 2011 but that period is ending. OR…perhaps I am too heavy to run well right now?

Today: 27:46. Breezy, but in the 40’s…good running weather. 14 of 46 (no walkers), 11/23 males, 1/2 AG.

I warmed up about 1.5 miles or so and didn’t feel that bad. And I took it out and noted that Jerry got away from me; he finished right about 26 minutes…but looked a long way away from me. That is where I was last year.
We went around the rectangle (parking lot) and then onto the out and back along Perry. The field was small and spread out and the cutie I was tracking slowed ..from then on it was mostly solo though there was a guy in a yellow shirt that I just could not close on. I kept telling myself to “pick it up” but I really didn’t want to. Still, I was heaving when I got done, so it wasn’t as if I showed up and jogged. I simply am not running enough; none of those 8 milers and 10-12 milers I was doing last year. THAT plus the heavy body weight (10 pounds up) makes a difference.

But it was nice to connect with others including Bill and Mike (now in his 70’s)

Well, I certainly do not look fat..but I still have a “double support phase” to my running gait. I can’t seem to “lift” anymore.

Previous years:

2016 (25:59)
https://blueollie.wordpress.com/2015/03/28/cidaciand-5k-relearning-old-lessons/ (25:50)
2014 25:08 (new course)
2012 (old course) https://blueollie.wordpress.com/2012/03/31/cida-5k-run-and-other-inspirations/ 25:09 (rivertrail)

Later: I went and lifted…low energy:
rotator cuff
pull ups: 5 sets of 10 (not easy, but got them all)
bench press: 10 x 135, 5 x 185, 4 x 185
incline press: 10 x 135
military press (dumbbell standing) 7 x 50, 10 x 45, 10 x 45
rows: 3 sets of 10 x 200 Hammer machine

Took about 45 minutes to do…very low energy today.

April 8, 2017 Posted by | running, Uncategorized, weight training | , | Leave a comment

Not quite stuck in neutral (sports)

Well, my weight has been stuck in the high 190’s for some time. The reality: last year, I did a LOT of 25-30 mile WEEKENDS (not weeks, weekends); this year I’ve averaged 35 running/walking miles per week, almost like clockwork.

No swimming, and yes, I’ve been lifting reasonably hard 3 times a week.

The result (TMI): a bit stronger my because of my goblet squats, the butt and thighs are stronger. This hasn’t helped me run faster, but my lower back feels better now that my butt is actually strong enough to contribute to my posture, just a bit anyway.

Today: typical: rotator cuff, pull ups (5 sets of 10..first set of 10 was dreadful and the last set of 10 was hard),
bench press: 10 x 135, 1 x 185 (shoulders felt a bit sore), incline: 10 x 135, 5 x 150 (strict, kept the hips in place)
military: dumbbell, standing: 10 x 50 (good?) 10 x 45, 10 x 45. Machine rows: 3 sets of 10 x 110.

Then I went to the treadmill: 2-2-2-2-2 warm up (5.2 to 5.6 warm up), the 2-2-2-2-2 second 10 (6.7 to 7.1); 10:56/8:41.
then leg weights: walk 1/2 a lap and do 5 goblet squats: 3 sets with 45, 3 with 50.

Last night: exercise with Mamma T. What a character: “You’re in trouble”. Me: “why”? “Because you’re here.”

Silliness: I love it.

Walk with the group tonight.

Sometimes I feel better with a second, post work (or lunchtime) walk; my guess is all this sitting isn’t good for me (on the days when I don’t teach much).

And no…when I run with a female friend, we do not look like that. Oh hell, yeah, “cute young woman’s butt” but to be blunt, at my age, it is better to chase after the more age appropriate women. They have bigger butts (a good thing from my point of view) and, at least as of now, I have a prayer of catching at least a few of them. Ok, most of them (NOT all).

April 6, 2017 Posted by | running, spandex, weight training | Leave a comment